If you want to burn fat as effectively as possible, you have to do cardio alongside your well-formulated diet and lifting plan—there's just no getting around it! The good news is that I've put together the ultimate high-intensity workout to help you do your cardio in just 15 minutes. Of course, it's going to be the toughest 15 minutes of your life, but at least you get to skip the boring treadmill slog every night!

You don't even need to go to the gym to do this turbocharged fat-burning workout. All you need is your body, a willingness to sweat, and a couple five-pound dumbbells.



The workout features three circuits: one for explosive strength, one for power, and one for endurance. Go directly from one circuit to the next without resting; the idea is to bust this out in a short amount of time while keeping your heart rate elevated.

If you're a beginner, you may have to rest between circuits, which will make the workout take a bit longer, but try to keep these breaks as short as possible.

Just add this routine to your normal weightlifting program three times per week to hammer out some serious cardio in one short, intense session!

Brian Casad's Ultimate Fat-Burning Workout
Note: No rest—or as little rest as possible—between circuits.
1
Explosive Strength Circuit
Dumbbell Shadow Boxing
1 set, 20 sec
+ 3 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

About the Author

Contributing Writer

Brian Casad

Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today.

View all articles by this author